5 Fat Burning Treadmill Workouts to Help You Lose Weight Fast

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The treadmill has always been my go-to at the gym. I love cardio and I’ve always felt I get the best workout when I run. But like any workout, it’s important to switch things up. If you do the same thing every time you hit the gym, your fitness and weight loss will plateau. Since I love running on the treadmill, I’ve incorporated fat burning treadmill workouts to spice things up and get to my ideal weight! Check out the best treadmill workouts to help you lose weight fast!

How to Use a Treadmill to Lose Weight

Running on the treadmill is one of the most effective ways to lose weight, without having to diet and restrict your calories. If you want the best weight loss benefits from a treadmill, you’ll want to mix up your treadmill workouts. Add hills, switch your distance each time you run, incorporate intervals and mix in strength training. The more you can switch things up on the treadmill, the better your results will be!

HIIT Workouts and Weight Loss: What You Need to Know

HIIT (high intensity interval training) workouts have been found to be one of the most effective ways to lose weight. HIIT is an exercise technique where you give 100% effort through intense bursts of exercise, followed by short recovery periods. It’s a great way to get your heart rate up and burn fat in a short period of time.

Studies have shown that you burn more calories during a HIIT workout than long, continuous training, and it’s also been found that you continue burning calories even after your workout is over. The intensity of HIIT boosts your body’s repair cycle, meaning you’ll burn more fat 24 hours after an HIIT workout than if you did a longer, less intense workout. HIIT also reduces your appetite. It decreases the amount of ghrelin, the fat gaining hormone in your body that increases your appetite, so you won’t feel as hungry.

4 Treadmill Hacks to Help You Lose Weight Faster

1. Switch Things Up As I mentioned above, your weight loss can plateau (not to mention get boring) if you always do the same treadmill workouts. Switch things up each time you hit the treadmill to get maximum results. For example, some days run for 20 minutes at a faster speed and other days run for an hour at a slower pace. And mix in intervals and hills, which we’ll get to below!

2. Intervals Interval running is when you vary your speed of running throughout your workout. You do short sprints followed by slower stints of running. For example, running hard for two minutes and slowing down for three minutes. Intervals are one of the best ways to drop unwanted pounds, and they also make for a quicker workout! Depending on where you’re at in your running journey, you’ll have different interval intensities. You want to feel energized, not exhausted so choose a speed you can maintain, and you can always work up from there!

3. Work an Incline into Your Routine Running on an incline is great for beginners, but if you want to lose weight faster, work an incline into your routine. The higher your incline, the higher your calorie burn, but just remember, running on too steep an incline can be hard on your body. Set an incline that challenges you but isn’t too intense. You may have to slow down your speed, but that’s totally okay – just think of it like running outside on hills!

4. Keep Going if it Feels Good Some days I’m almost done my run and it feels like I could go on much longer. I always take that as a sign to do a little more. Even running on the treadmill for 15 minutes longer than you planned to can help you lose weight much faster. If you feel like you can keep going, and it feels good, go for it!

5 Fat Burning Treadmill Workouts We Swear By

As she mentions at the beginning of this video, you may want to kill her while you’re doing this treadmill workout, but the results will be worth it! It’s one of the toughest HIIT treadmill workouts around, with exercises like jump squats, walking lunges and chasses, followed by sprints, squat walks and high knees. Are you up for it?

Want to see how this Youtube star lost 88lbs of fat? She credits it to this treadmill workout, which she does 2-4 times a week to drop weight fast, yet maintain her muscle. It’s a combination of sprinting, walking and pausing. Repeat the circuit 6 to 10 times for a total of 15 to 20 minutes and just like that you’ll get one of the best treadmill workouts for weight loss.

This workout regime combines superset strength training and running cardio intervals for maximum results. The superset exercises include goblet squats, bench dips and spider planks, followed by 4-minute incline interval running. This combination is one of the best ways to lose weight quick and create a strong, toned body.

If you don’t have a lot of time at the gym, but still want a killer cardio workout, this combo is just what you need. A combination of 10 seconds sprints and rests; 4 minute sprints/jogs; and 4 minute incline intervals, you’ll burn fat fast! This intense HIIT treadmill workout allows you to retain muscle and burn fat throughout the whole body by challenging your body to its max.

If you’re bored of your regular treadmill routine, switch things up with the exercises in this video! From a reverse jog, to shoulder presses and bicep curls, to jogging and squatting, there’s no way you’ll be bored with this treadmill workout. Focusing on your whole body, you’ll experience incredible weight loss with this workout! Other than a treadmill, you’ll need dumbells of your weight choice, and workout gloves if you want!

These fat burning treadmill workouts will help you shed unwanted pounds! Switch things up the next time you’re at the gym for ultimate fat burning results!

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Kate is a freelance writer with a background in fashion, beauty and wellness. When she’s not trying out new recipes, taking a hot yoga class, or curled up with a good book, you can find her blogging about lifestyle tips and entrepreneurialism at Layered Indulgence.